November 4, 2019

Chorizo Egg Cups (High Protein Meal Prep Breakfast)

Name: Chorizo Egg Cups (High Protein Meal Prep Breakfast)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 10 eggs; 1/2 lb chorizo (casing removed); 1/2 small yellow/white onion, finely diced; 1/2 tsp black pepper; 1/2 tsp salt (if needed); Olive oil (as needed); Non-stick cooking spray (as needed)

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If you are looking for a quick, high-protein breakfast to meal prep for a busy week, these chorizo egg cups are exactly what you need. They are savory, healthy, and come together in just 30 minutes.

Perfect for hectic mornings or a grab-and-go protein snack, these chorizo egg cups store beautifully in the fridge and reheat in seconds. They are packed with flavor and made with minimal ingredients.

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Why You’ll Love These Chorizo Egg Cups

When it comes to breakfast, I think the simplest the better. That’s why I love these chorizo egg cups! I guarantee you will love them too because they…

Are incredibly easy to make. Ready in 30 minutes and excellent for meal prep.
Are high protein and filling which is perfect for the first meal of the day.
Offer great flavor with minimal and healthy ingredients.
Are easy customizable. Swap the chorizo for ground beef or ground turkey and add your preferred veggies.
Make them Whole30 by eliminating of swapping the chorizo.

How to Make Chorizo Egg Cups

Preheat Oven and Prep Muffin Tin

Preheat your oven to 375 degrees. Generously grease a muffin tin with non-stick spray.

Cook the Chorizo

Meanwhile, heat olive oil in a saucepan over medium heat.
Add diced onions and sauté until tender about 2-3 minutes.
Then, remove the uncured chorizo from its casing and add to the saucepan.
Cook chorizo by breaking with the back of a wooden spoon. Stir occasionally until golden brown about 7-8 minutes.
Use a slotted spoon to transfer the cooked chorizo to a container lined with a paper towel to remove excess grease. If you have never cooked chorizo before, beware that it releases a lot of grease.

Make Egg Mixture

In a large bowl combine the eggs, salt, and pepper. Whisk all ingredients together.

Fill Muffin Tin

Evenly distribute the chorizo in each muffin tin and press down to form a thin layer.
Then, evenly distribute the egg mixture over the chorizo until each muffin tin is almost full.

Bake

Transfer the muffin tin to the oven and bake until eggs have just set, being careful not to overcook, about 15 to 20 minutes. You will notice the egg bites will puff up slightly, then they will deflate as they cool.
When ready, remove the muffin tin from the oven and let egg bites cool for 5 to 10 minutes.
Once cool, remove egg bites from the muffin tin by carefully loosening the edges with a butter knife.

Serve and Store

If ready to eat, serve the egg bites with sliced green onions or chopped cilantro.
Store the leftovers in an airtight glass container. These are the containers that I like to use.

Egg Bites Variations

These egg bites are easily customizable to your liking. Here are just a few ideas:

Swap the chorizo and make it Whole 30. Use ground turkey or ground beef instead. Or simply leave the meat out altogether and stick with the eggs.
Add more chopped veggies such as bell peppers, broccoli, carrots and even jalapeno to add a kick.
Eliminate the meat and add cottage cheese instead to keep it high protein. Just add some cottage cheese to the egg mixture.
Keep it simple. Use eggs, chopped veggies and your preferred shredded cheese.

How to Store Egg Cups

Store leftover (cooled) egg bites in an airtight glass container or ziploc bag and label with date. Store in the refrigerator for 5 days or in the freezer for up to 3 months.

Chorizo Egg Cups Recipe FAQs

🌿 How do I prevent the egg cups from sticking?

To prevent the egg bites from sticking, generously grease the metal muffin pan with non-stick cooking spray. Alternatively, use a silicone muffin pan.

🌿 Can I make these egg cups in advance?

Yes, you can meal prep these egg bites. Store them in an airtight container in the refrigerator for 5 days or freeze them for up to 3 months. Is freezing them make sure to label the containers/ziploc bags.

🌿 How do I reheat the egg bites?

If stored in the refrigerator, reheat in the microwave for 30 seconds. You can also use the “warm” setting in a toaster oven, reheat until warm. If reheating from frozen, cover the egg bites with a damp paper towel and microwave for 1 to 2 minutes.

🌿 What can I substitute for chorizo?

You can use ground turkey, ground beef or ground chicken.

Simply Wholefull